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Sunday, February 9th Crossfit Workout of the Day – Cycle 1, Day 30

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Warm Up

7 minutes:
10/8 calorie ski
10 band pull aparts
5/5 half-kneeling KBwindmills
5 inchworms
5 shoulder blackburns

Strength

Bench press
3×6 @ 78%+

If your first set of 6 feels very strong, increase weight for the next two sets.

Conditioning

Dumbbell “Elizabeth”
21-15-9 reps of
DB squat cleans (50/35)
Ring dips